Virasana - Hero pose

The name comes from the Sanskrit words vir meaning hero and asana meaning "posture". The pose is good for meditation and pranayama

Benefits : This pose cures rheumatic pains in the knees and gout and is also good for flat feet. This pose can be done after food and relieves the heaviness in stomach

Avoid if you are suffering from knee or ankle pain/injury

Note: IF your ankles are painful in this pose, roll up a towel and place it underneath them before you sit back.

Avoid doing this asana. Read this section carefully before you do it.

Heart problemsHeadacheknee or ankle injury

How to do this asana:

Kneel on the floor. Keep the knees together and spread the feet about 18 inches apart. Rest the buttocks on the floor. The feet are kept by the side of the thighs, the inner side of each calf touching the outer side of its respective thigh. Keep the toes pointing backward and touching the floor. Keep the wrists on the knees, palms facing up in gyan mudra. Back erect. Stay in pose as long as comfortable.

Step 1 : Kneel on the floor. Keep the knees together and spread the feet about 18 inches apart

Step 2: Rest the buttocks on the floor.

Step 3: The feet are kept by the side of the thighs, the inner side of each calf touching the outer side of its respective thigh.

Step 4: Keep the toes pointing backward and touching the floor.

Step 5: Keep the wrists on the knees, palms facing up in gyan mudra. Back erect.